Move Over Protein—Fiber Is the Real MVP

Let’s be honest: if you’ve been anywhere near the health and wellness world in the past decade, you’ve heard a lot about protein. Protein shakes, protein bars, protein pancakes, protein pasta—if it can fit into your mouth, someone has probably tried to cram 40 grams of protein into it.

But while the world is out here worshipping protein like it’s the Beyoncé of macronutrients, there’s another superstar quietly waiting back-stage: fiber.

Yes—fiber. The stuff your grandmother has been telling you to eat since the dawn of time. The stuff most people think of as, well… poop fuel. But fiber is so much more than that, and—brace yourself—we’re not getting enough of it. Like, nowhere near enough.

And the best part? According to gastroenterologist Dr. Will Bulsiewicz in his book Fiber Fueled, fiber might just be one of the most powerful dietary tools we have for better digestion, stronger immunity, reduced inflammation, long-term weight management, and even a happier brain.

Let’s talk about why.

Fiber: Your Gut’s Love Language

You’ve probably heard about the gut microbiome—this bustling ecosystem of trillions of bacteria living in your digestive tract who spend all day doing vital behind-the-scenes work. These microbes help regulate digestion, control inflammation, communicate with your immune system, and even influence mood and mental health.

Here’s the catch: Your gut bugs aren’t powered by protein shakes. They run on fiber.

Specifically, they ferment certain types of fiber into short-chain fatty acids (SCFAs)—little chemical powerhouses that keep your gut lining strong, reduce inflammation, support your immune system, and even help regulate blood sugar. In Fiber Fueled, Bulsiewicz explains that these SCFAs are one of the most important fuel sources for the human body—and fiber is how we make them.

So when you don’t get enough fiber, your gut bugs basically go hungry. And hungry gut bugs = cranky gut = cranky you.

Protein Obsession: The Great Nutritional Distraction

Don’t get me wrong—protein is important. You need it. I need it. Even your cat needs it. But most people in developed countries are already getting plenty. In fact, the average American gets more than double the amount of protein they actually require.

Fiber, meanwhile? We’re falling dramatically short. The recommended daily amount is about 25–38 grams depending on your age and gender… and most people barely scrape by at HALF that. And I think 25 grams is still too low. I'd suggest shooting for between 35-50 grams.

So while people are out here counting grams of protein like it’s their tax return, they’re neglecting a nutrient that can actually transform their health.

Let’s put it this way: If protein is the popular high-school football player, fiber is the kid who becomes a billionaire tech genius at 25.

You want to bet on the tech genius.

Fiber Helps With… Basically Everything

A few reasons fiber deserves the spotlight:

1. Better poops (obviously)

We’re adults, we can say it: being “regular” is one of the best feelings in the world. Fiber bulks up your stool, keeps things moving, and helps prevent constipation. This alone is worth eating more fiber.

2. Appetite regulation

Fiber fills you up for real. Not protein-bar “filled up.” Like “I actually don’t need to snack again 22 minutes later” filled up.

3. Lower inflammation

SCFAs produced during fiber fermentation help calm inflammation throughout the body. Chronic inflammation is linked to almost every major modern disease. So yeah—fiber is kind of a big deal.

4. Happier gut = happier you

A thriving gut microbiome is strongly linked to mental well-being. The gut literally talks to your brain via the vagus nerve. When your gut bugs are happy, your brain tends to get the memo.

5. Long-term disease prevention

High-fiber diets are associated with reduced risk of heart disease, diabetes, colorectal cancer, and even cognitive decline. Fiber Fueled digs into how plant diversity and fiber intake are major predictors of long-term gut health and longevity.

Okay, So How Do You Get More Fiber?

Don’t worry—I’m not about to tell you to eat sawdust or gnaw on tree bark. Getting more fiber is actually delicious. Your gut microbes thrive on diversity, so the key is mixing it up.

Try adding:

• Beans and lentils (nature’s fiber powerhouses)

• Fruits (berries, apples, pears)

• Vegetables (especially leafy greens and cruciferous veggies)

• Whole grains (quinoa, oats, barley)

• Nuts and seeds (chia, flax, almonds)

• Plant-based meals (even one a day can boost fiber intake dramatically)

Let’s Wrap It Up

Protein may be the loudest voice in the room, but fiber is the quiet hero doing all the hard work. If you want better digestion, stronger immunity, more energy, improved mood, and long-term health, fiber is your friend.

And if you’re wondering where to start, you don’t need a complicated plan. Just eat more plants. Add color. Add variety. Add a little (or a lot) of fiber love into your day.

Your gut bugs will thank you—and trust me, you’ll feel the difference.